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Exercises where this is the primary training focus.
Equipment
Cable exercises
Explore cable exercises for controlled tension, accessories, and machine-based variety.
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Category guide
How to use this cable exercise category.
Use this page to narrow down the options that actually fit the way you train, not just to collect more exercises than you can realistically use.
Cable exercises are valuable because they are easy to adjust, easy to control, and useful for adding focused volume without as much setup friction. They are especially helpful when you want accessory work that stays smooth, repeatable, and a little easier on the joints than some free-weight alternatives.
Use this category when you want controlled tension, simpler adjustments, and more flexible upper- or lower-body accessory options. Cable presses, pulldowns, rows, crunches, raises, pushdowns, and pull-throughs can all fit here. The best cable exercises are usually the ones that solve a clear problem in the program instead of just adding more movement for the sake of variety.
Top exercises
Ten high-value places to start in this category.
If you do not want to scan the full list yet, start with these commonly used exercises first.
Alternating Cable Shoulder Press
Alternating Cable Shoulder Press is a beginner-friendly shoulder exercise performed with a cable station. It also involves the arms and back.
View exerciseCable Chest Press
Cable Chest Press is a beginner-friendly chest exercise performed with a cable station. It also involves the shoulders and arms.
View exerciseCable Crunch
Cable Crunch is a beginner-friendly core exercise performed with a cable station.
View exerciseCable Deadlifts
Cable Deadlifts is a beginner-friendly leg exercise performed with a cable station. It also involves the arms, glutes, and back.
View exerciseCable Hip Adduction
Cable Hip Adduction is a beginner-friendly leg exercise performed with a cable station.
View exerciseCable Internal Rotation
Cable Internal Rotation is a beginner-friendly shoulder exercise performed with a cable station.
View exerciseCable Rope Overhead Triceps Extension
Cable Rope Overhead Triceps Extension is a beginner-friendly arm exercise performed with a cable station.
View exerciseCable Rope Rear-Delt Rows
Cable Rope Rear-Delt Rows is a beginner-friendly shoulder exercise performed with a cable station. It also involves the arms and back.
View exerciseCable Russian Twists
Cable Russian Twists is a beginner-friendly core exercise performed with a cable station.
View exerciseCable Shoulder Press
Cable Shoulder Press is a beginner-friendly shoulder exercise performed with a cable station. It also involves the arms and back.
View exerciseClose-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown is a beginner-friendly back exercise performed with a cable station. It also involves the arms and shoulders.
View exerciseElevated Cable Rows
Elevated Cable Rows is an intermediate-level back exercise performed with a cable station.
View exerciseFlat Bench Cable Flyes
Flat Bench Cable Flyes is an intermediate-level chest exercise performed with a cable station.
View exerciseFull Range-Of-Motion Lat Pulldown
Full Range-Of-Motion Lat Pulldown is an intermediate-level back exercise performed with a cable station. It also involves the arms and shoulders.
View exerciseIncline Cable Chest Press
Incline Cable Chest Press is a beginner-friendly chest exercise performed with a cable station. It also involves the shoulders and arms.
View exerciseKneeling High Pulley Row
Kneeling High Pulley Row is a beginner-friendly back exercise performed with a cable station. It also involves the arms.
View exerciseKneeling Single-Arm High Pulley Row
Kneeling Single-Arm High Pulley Row is a beginner-friendly back exercise performed with a cable station. It also involves the arms.
View exerciseLow Pulley Row To Neck
Low Pulley Row To Neck is a beginner-friendly shoulder exercise performed with a cable station. It also involves the arms and back.
View exerciseOne Arm Lat Pulldown
One Arm Lat Pulldown is a beginner-friendly back exercise performed with a cable station. It also involves the arms.
View exercisePull Through
Pull Through is a beginner-friendly glute exercise performed with a cable station. It also involves the legs.
View exerciseReverse Grip Triceps Pushdown
Reverse Grip Triceps Pushdown is a beginner-friendly arm exercise performed with a cable station.
View exerciseSeated Cable Rows
Seated Cable Rows is a beginner-friendly back exercise performed with a cable station. It also involves the arms and shoulders.
View exerciseSeated Cable Shoulder Press
Seated Cable Shoulder Press is a beginner-friendly shoulder exercise performed with a cable station. It also involves the arms and back.
View exerciseSeated One-arm Cable Pulley Rows
Seated One-arm Cable Pulley Rows is an intermediate-level back exercise performed with a cable station. It also involves the arms.
View exerciseShotgun Row
Shotgun Row is a beginner-friendly back exercise performed with a cable station. It also involves the arms.
View exerciseStanding Cable Chest Press
Standing Cable Chest Press is a beginner-friendly chest exercise performed with a cable station. It also involves the shoulders and arms.
View exerciseStraight-Arm Pulldown
Straight-Arm Pulldown is a beginner-friendly back exercise performed with a cable station. It also involves the arms.
View exerciseUnderhand Cable Pulldowns
Underhand Cable Pulldowns is a beginner-friendly back exercise performed with a cable station. It also involves the arms and shoulders.
View exerciseUpright Cable Row
Upright Cable Row is an intermediate-level back exercise performed with a cable station. It also involves the shoulders and arms.
View exerciseV-Bar Pulldown
V-Bar Pulldown is an intermediate-level back exercise performed with a cable station. It also involves the arms and shoulders.
View exerciseWide-Grip Lat Pulldown
Wide-Grip Lat Pulldown is a beginner-friendly back exercise performed with a cable station. It also involves the arms and shoulders.
View exerciseWide-Grip Pulldown Behind The Neck
Wide-Grip Pulldown Behind The Neck is an intermediate-level back exercise performed with a cable station. It also involves the arms and shoulders.
View exerciseRelated workouts
Workout templates that use this category often.
These templates are a good next step if you want to turn the exercise category into a full session.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutArm Workout
A focused arm session with direct biceps and triceps volume you can recover from.
View workoutFAQ
Common questions about cable exercises.
These quick answers should make it easier to choose a smaller, more useful exercise shortlist.
Why use cable exercises?
Cables are useful for controlled tension, easy setup changes, and accessory work that is often smoother and easier to standardize.
Are cable exercises only for beginners?
No. Cables can be useful for beginners and advanced lifters alike, especially when the goal is stable volume or accessory work.
What are the best cable exercise categories?
Rows, pulldowns, chest pressing, crunches, raises, extensions, and pull-through style movements are some of the most useful starting points.
Do cable exercises replace compounds?
Usually not. They often work best as supporting movements alongside bigger barbell or dumbbell lifts.
Related tools
Helpful calculators for cable training.
Use these tools to turn the exercise ideas on this page into better calorie, macro, strength, or training-volume decisions.
Track this exercise category for free in Logbook.
Once you know the exercises you want to repeat, use Logbook to save the work, review progress, and make cleaner training decisions.